Warm-up

E2MOM for 6 mins

10 Hang Muscle Cleans

20 Box Crunches

AMRAP Burpee Step Ups

 

Mobility

Quad Rolling

Hip Opening

 

Strength

E2MOM for 10 Minutes

3 Front Squats @80-85% of 1RM

 

WOD

11 Minute AMRAP

10 Power Cleans (115,75)

9 Toes to Bar

8 Burpee Box Jumps

 

Level 2- (95,55)

Level 1- (75,35)

 

Extra Work
5 Rounds
3:00 Clock
15/12 Calorie Row
8/6 Muscle-Ups
1:00 Rest

Scaling Options 4/3 Muscle ups or attempts

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

Getting Started Is Easy!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!